A 8-Week Muscle Building Plan

Week 1

Day 1

Exercise Reps Sets Rest
Squats 8 2 90 seconds
Bench Press 8 2 90 seconds
Walking Lunges 10 2 90 seconds
Bent Over Rows 8 2 60 seconds
Shoulder Press 10 2 45 seconds
Bicep Curl 12 1 30 seconds
Tricep Extension 12 1 30 seconds

Day 2

Off/Recovery

Day 3

Exercise Reps Sets Rest
Deadlifts 8 2 90 seconds
Incline Bench Press 8 2 90 seconds
Step Ups 10 2 90 seconds
Pull-Ups 10-12 2 60 seconds
Single Arm Rows 10 2 60 seconds
Lateral Raise 12 1 30 seconds
Front Raise 12 1 30 seconds

Day 4

Off/Recovery

Day 5

Exercise Reps Sets Rest
Squats 8 2 90 seconds
Bench Press 8 2 90 seconds
Stationary Lunges 10 2 90 seconds
Bent Over Rows 8 2 60 seconds
Shoulder Press 10 2 45 seconds
Standing Calf Raises 15 1 30 seconds
Plank Hold 30 seconds 1 30 seconds

Day 6

20 minutes light cardio training (*Optional)

Day 7

Off/Recovery

Week 2

Day 1

Exercise Reps Sets Rest
Squats 10 2 90 seconds
Bench Press 10 2 90 seconds
Walking Lunges 12 2 90 seconds
Bent Over Rows 10 2 60 seconds
Shoulder Press 12 2 45 seconds
Bicep Curl 12 2 30 seconds
Tricep Extension 12 2 30 seconds

Day 2

Off/Recovery

Day 3

Exercise Reps Sets Rest
Deadlifts 10 2 90 seconds
Incline Bench Press 10 2 90 seconds
Step Ups 12 2 90 seconds
Pull-Ups 12-15 2 60 seconds
Single Arm Rows 12 2 60 seconds
Lateral Raise 12 2 30 seconds
Front Raise 12 2 30 seconds

Day 4

Off/Recovery

Day 5

Exercise Reps Sets Rest
Squats 10 2 90 seconds
Bench Press 10 2 90 seconds
Stationary Lunges 12 2 90 seconds
Bent Over Rows 10 2 60 seconds
Shoulder Press 12 2 45 seconds
Standing Calf Raises 15 2 30 seconds
Plank Hold 30 seconds 2 30 seconds

Day 6

20 minutes light cardio training (*Optional)

Day 7

Off/Recovery

Week 3

Day 1

Exercise Reps Sets Rest
Squats 10 2 60 seconds
Bench Press 10 2 60 seconds
Walking Lunges 12 2 60 seconds
Bent Over Rows 10 2 60 seconds
Shoulder Press 12 2 45 seconds
Bicep Curl 12 2 30 seconds
Tricep Extension 12 2 30 seconds

Day 2

Off/Recovery

Day 3

Exercise Reps Sets Rest
Deadlifts 10 2 60 seconds
Incline Bench Press 10 2 60 seconds
Step Ups 12 2 60 seconds
Pull-Ups 12-15 2 45 seconds
Single Arm Rows 12 2 45 seconds
Lateral Raise 12 2 30 seconds
Front Raise 12 2 30 seconds

Day 4

Off/Recovery

Day 5

Exercise Reps Sets Rest
Squats 10 2 60 seconds
Bench Press 10 2 60 seconds
Stationary Lunges 12 2 60 seconds
Bent Over Rows 10 2 60 seconds
Shoulder Press 12 2 45 seconds
Standing Calf Raises 15 2 30 seconds
Plank Hold 30 seconds 2 30 seconds

Day 6

20 minutes light cardio training (*Optional)

Day 7

Off/Recovery

Week 4

Day 1

Exercise Reps Sets Rest
Squats 10 2 60 seconds
Bench Press 10 2 60 seconds
Walking Lunges 12 2 60 seconds
Bent Over Rows 10 2 60 seconds
Shoulder Press 12 2 45 seconds
Bicep Curl 12 2 30 seconds
Tricep Extension 12 2 30 seconds
Reverse Fly 12 1 30 seconds
Standing Calf Raise 15 1 30 seconds

Day 2

Off/Recovery

Day 3

Exercise Reps Sets Rest
Deadlifts 10 2 60 seconds
Incline Bench Press 10 2 60 seconds
Step Ups 12 2 60 seconds
Pull-Ups 12-15 2 45 seconds
Single Arm Rows 12 2 45 seconds
Lateral Raise 12 2 30 seconds
Front Raise 12 2 30 seconds
Hammer Curl 12 1 30 seconds
Overhead Tricep Extension 12 1 30 seconds

Day 4

Off/Recovery

Day 5

Exercise Reps Sets Rest
Squats 10 2 60 seconds
Bench Press 10 2 60 seconds
Stationary Lunges 12 2 60 seconds
Bent Over Rows 10 2 60 seconds
Shoulder Press 12 2 45 seconds
Standing Calf Raises 15 2 30 seconds
Plank Hold 30 seconds 2 30 seconds
Side Plank Hold 30 seconds/side 1 30 seconds
Lying Leg Raise 15 1 30 seconds

Day 6

20 minutes light cardio training (*Optional)

Day 7

Off/Recovery

Week 5

Day 1

Exercise Reps Sets Rest
Squats 8 3 60 seconds
Bench Press 8 3 60 seconds
Walking Lunges 8 3 60 seconds
Bent Over Rows 8 3 60 seconds
Shoulder Press 8 3 45 seconds
Superset: Bicep Curl with Tricep Extension 12 2 30 seconds

Day 2

Off/Recovery

Day 3

Exercise Reps Sets Rest
Deadlifts 8 3 60 seconds
Incline Bench Press 10 3 60 seconds
Step Ups 10 3 60 seconds
Pull-Ups 12-15 3 45 seconds
Single Arm Rows 12 2 45 seconds
Superset: Lateral Raise with Front Raise 12 2 30 seconds

Day 4

Off/Recovery

Day 5

Exercise Reps Sets Rest
Squats 8 3 60 seconds
Bench Press 8 3 60 seconds
Stationary Lunges 8 3 60 seconds
Bent Over Rows 8 3 60 seconds
Shoulder Press 10 3 45 seconds
Standing Calf Raises 15 2 30 seconds
Plank Hold 45 seconds 2 30 seconds

Day 6

20 minutes light cardio training (*Optional)

Day 7

Off/Recovery

Week 6

Day 1

Exercise Reps Sets Rest
Squats 10 3 60 seconds
Bench Press 10 3 60 seconds
Walking Lunges 10 3 60 seconds
Bent Over Rows 10 3 60 seconds
Shoulder Press 10 3 45 seconds
Superset: Bicep Curl with Tricep Extension 12 2 30 seconds

Day 2

Off/Recovery

Day 3

Exercise Reps Sets Rest
Deadlifts 10 3 60 seconds
Incline Bench Press 10 3 60 seconds
Step Ups 10 3 60 seconds
Pull-Ups 12-15 3 45 seconds
Single Arm Rows 12 3 45 seconds
Superset: Lateral Raise with Front Raise 12 2 30 seconds

Day 4

Off/Recovery

Day 5

Exercise Reps Sets Rest
Squats 10 3 60 seconds
Bench Press 10 3 60 seconds
Stationary Lunges 10 3 60 seconds
Bent Over Rows 10 3 60 seconds
Shoulder Press 12 3 45 seconds
Standing Calf Raises 15 2 30 seconds
Plank Hold 45 seconds 2 30 seconds

Day 6

20 minutes light cardio training (*Optional)

Day 7

Off/Recovery

Week 7

Day 1

Exercise Reps Sets Rest
Squats 10 3 60 seconds
Bench Press 10 3 60 seconds
Walking Lunges 10 3 60 seconds
Bent Over Rows 10 3 60 seconds
Shoulder Press 10 3 45 seconds
Superset: Bicep Curl with Tricep Extension 12 2 30 seconds

Day 2

Off/Recovery

Day 3

Exercise Reps Sets Rest
Deadlifts 10 3 60 seconds
Incline Bench Press 10 3 60 seconds
Step Ups 10 3 60 seconds
Pull-Ups 12-15 3 45 seconds
Single Arm Rows 12 3 45 seconds
Superset: Lateral Raise with Front Raise 12 2 30 seconds

Day 4

Off/Recovery

Day 5

Exercise Reps Sets Rest
Squats 10 3 60 seconds
Bench Press 10 3 60 seconds
Stationary Lunges 10 3 60 seconds
Bent Over Rows 10 3 60 seconds
Shoulder Press 12 3 45 seconds
Single Leg Standing Calf Raises 15/leg 2 30 seconds
Plank Hold 60 seconds 2 30 seconds

Day 6

20 minutes light cardio training (*Optional)

Day 7

Off/Recovery

Week 8

Day 1

Exercise Reps Sets Rest
Superset: Squats with Bench Press 8 3 90 seconds
Superset: Walking Lunges with Bent Over Rows 8 3 90 seconds
Superset: Shoulder Press with Reverse Fly’s 10 3 60 seconds
Superset: Bicep Curl with Tricep Extension 12 3 30 seconds

Day 2

Off/Recovery

Day 3

Exercise Reps Sets Rest
Superset: Sumo Squats with Incline Bench Press 8 3 90 seconds
Superset: Deadlifts with Pull-ups 8/15 3 90 seconds
Superset: Bent Over Row with Dumbbell Chest Fly’s 10 3 60 seconds
Superset: Lateral Raise with Front Raise 12 3 30 seconds

Day 4

Off/Recovery

Day 5

Exercise Reps Sets Rest
Superset: Squats with Bench Press 8 3 90 seconds
Superset: Step Ups with Bent Single Arm Rows 8/10 per arm 3 90 seconds
Superset: Shoulder Press with Reverse Fly’s 10 3 60 seconds
Superset: Plank hold with Lying Leg Raise 60 seconds/15 3 30 seconds

Day 6

20 minutes light cardio training (*Optional)

Day 7

Off/Recovery

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